I Dropped 2% Body Fat in 1 Week, Here’s Exactly What I Did (full 1 week plan)

Tried all the hacks. ice baths, preworkouts, even dopamine detoxes. none of it clicked. I felt so tired everyday. then someone dropped Testosterone Rewired by David Brooks in a comment and I checked it out. been locked in ever since. no hype, just clarity. wild how long I was running on fumes.🔥

These things changed my life: 1. started prioritizing unprocessed foods 2. stopped consuming excess sugar 3. read book Health Secrets Industry Hides 4. started watching health videos

Reader’s Digest version: Eat high quality protein at around 1 gram of protein per pound of body weight Weight train with lower reps with exaggerated slow movement. Pain is good Drink decaffeinated matcha tea through out the day. Eat plenty of green vegetables. Practice 2 consecutive 18 hour fasting periods. Between the two periods eat plenty of protein and good fats. Do all this for two weeks to lean up.

**Key Takeaways: How Thomas DeLauer Dropped 2% Body Fat in 1 Week** ### **1. Structured Phases for Rapid Fat Loss** - **Days 1–2: Protein-Sparing Modified Fast (PSMF)** - **Calories:** ~1,000 kcal/day, primarily from lean protein (225g protein, 30–50g carbs from greens, <20g fat). - **Foods:** Chicken breast, lean ground beef, asparagus, Swiss chard, and baby kale. - **Supplements/Tools:** Apple cider vinegar/Tabasco (appetite suppression), fiber shots (10g fiber/80 kcal), and green tea (caffeine management). - **Exercise:** 30–40 minutes of low-intensity steady-state cardio (stair stepper) at 135–140 BPM. - **Days 3–4: 18-Hour Fasting with Higher Calories** - **Calories:** ~2,200 kcal/day (200g protein, 120–130g fat, minimal carbs). - **Fasting Protocol:** 18-hour fasts followed by compressed eating windows (e.g., eating from 2 PM onward). - **Foods:** Eggs, macadamia nuts, avocado, olive oil, and Parmesan cheese. - **Hydration:** Increased water intake (1.25 gallons/day) while reducing sodium (1,500mg/day). - **Exercise:** Full-body glycogen depletion workouts (e.g., weighted pull-ups, push-ups, squats). - **Days 5–6: Carb Reintroduction** - **Calories:** ~2,000 kcal/day (200g protein, 200g carbs, minimal fat). - **Carbs:** Sweet potatoes, white potatoes (mixed hot/cold for resistant starch), and cyclic dextrin. - **Exercise:** Reduced-volume glycogen depletion workouts + fasted cardio (30–40 minutes). - **Day 7: Pre-Event Adjustments** - **Calories:** Lower carbs (50g), higher fat (salmon, 85% lean beef). - **Hydration:** Maintained high water intake, reintroduced moderate sodium. - **Supplements:** Glycerol (to draw water into muscles) on the day of the shoot. --- ### **2. Strategic Macro Manipulation** - **Protein Prioritization:** Maintained high protein (200–225g/day) to preserve muscle mass and leverage its diuretic effect. - **Carb Cycling:** Used resistant starches (cold potatoes) and cyclic dextrin to manage blood sugar spikes while refilling glycogen. - **Fat Modulation:** Shifted from ultra-low fat (Days 1–2) to high fat (Days 3–4) for hormonal balance and energy. --- ### **3. Hydration & Sodium Control** - **Water Intake:** Increased hydration (~1.25 gallons/day) to flush water retention, especially during carb reintroduction. - **Sodium Reduction:** Dropped sodium to 1,500mg/day initially to reduce subcutaneous water, then reintroduced it strategically before the shoot. --- ### **4. Exercise Adjustments** - **Glycogen Depletion Workouts:** High-volume, full-body workouts (e.g., weighted calisthenics) to prime muscles for carb uptake. - **Cardio Strategy:** Steady-state cardio for fat burning without muscle catabolism. --- ### **5. Supplements & Biohacks** - **Creatine Cycling:** 10g/day during low-calorie phases (appetite/energy support), reduced to 5g/day before the shoot to minimize water retention. - **Green Tea:** Used fasting-formulated teas (e.g., Pique Tea) for metabolic support and appetite control. - **Glycerol:** Used on the shoot day to enhance muscle vascularity. --- ### **6. Sustainability & Caveats** - **Short-Term Focus:** The plan is designed for rapid results (7–10 days) and is **not sustainable long-term**. - **Individual Adaptation:** Macros and workouts must be adjusted based on body weight, fitness level, and carb tolerance. --- ## **Conclusion** Thomas DeLauer’s 1-week fat-loss strategy combines aggressive calorie cycling, macro manipulation, and strategic fasting to achieve rapid results. Key elements include protein prioritization for muscle retention, glycogen depletion/replenishment for a "full" muscle look, and meticulous hydration/sodium control. While effective for short-term goals (e.g., photo shoots, events), the plan’s extreme nature underscores the importance of returning to balanced nutrition afterward. This approach highlights the interplay between science-backed tactics (e.g., resistant starches, creatine timing) and practical biohacks (e.g., vinegar for appetite suppression) in optimizing short-term body composition.

70 year old, overweight female, loving watching your channel for tips and inspiration. Best guests and advise in concise form anywhere!

Oh cmon! Thomas, I’m a fan but Pique Tea was $50! For a box of 28 servings That’s ridiculous

This is one of the best vids you've done in ages as it's actually taken us through something that you did... really informative... nice one as I would follow this premise.

My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. http://www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!

Great vid! I like the "here's what I did" videos rather than the "here's what science says" ones.

Thanks, thomas. I have 7 days until vacation. Im going to implement this strategy.